Batman “The dark knight” workout routine
Workout designed to be able to carry your city on your shoulders and cure all crime
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 2 | 5 min |
| Superset | |||
| 2A | Pull-Up (Bodyweight) | 3 | AMRAP |
| 2B | Dead Hang | 1 | 45 sec |
| 1 | 30 sec | ||
| 1 | 15 sec | ||
| 3 | High Row | 3 | 8–12 reps |
| 4 | Bicep Curl (EZ Bar) | 3 | 10–15 reps |
| 5 | 21s (EZ Bar) | 1 | 21 reps |
| Superset | |||
| 6A | Reverse Abs Crunch (Bodyweight) | 3 | 12–15 reps |
| 6B | Dragon Flag | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 2 | 5 min |
| Superset | |||
| 2A | Punching Bag | 2 | 3 min |
| 2B | Shadow Kick Boxing | 2 | 3 min |
| 3 | Stretching | 3 | 5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 3–6 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 3 | Trap Bar Deadlift | 3 | 5–8 reps |
| Superset | |||
| 4A | Leg Extension | 3 | 10–12 reps |
| 4B | Leg Curl | 3 | 10–12 reps |
| 5 | Standing Calf Raise | 3 | 15 reps |
| 6 | Wall Sit | 2 | 30–60 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 8–10 reps |
| Superset | |||
| 2A | Bench Press (Dumbbell) | 3 | 5–8 reps |
| 2B | Chest Fly (Dumbbell) | 3 | 8–10 reps |
| 3 | Overhead Press (Barbell) | 3 | 5–8 reps |
| 4 | Dip (Bodyweight) | 3 | AMRAP |
| 5 | Tricep Extension (Cable) | 2 | 15+ reps |
| 6 | One Arm Lateral Raise (Cable) | 2 | 15+ reps |
| Superset | |||
| 7A | Hanging Leg Raise | 3 | AMRAP |
| 7B | Dead Hang | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 3–6 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 3 | Trap Bar Deadlift | 3 | 5–8 reps |
| Superset | |||
| 4A | Leg Extension | 3 | 10–12 reps |
| 4B | Leg Curl | 3 | 10–12 reps |
| 5 | Standing Calf Raise | 3 | 15 reps |
| 6 | Wall Sit | 2 | 30–60 sec |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Batman “The dark knight” workout routine is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Batman “The dark knight” workout routine is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Batman “The dark knight” workout routine is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
